1) 3 rounds not for time:
10 hand stand push ups
30 sec L sit
8 chest to bar butterfly pull ups (or practice chin above bar butterfly)
2) On the minute, every minute for 8 minutes, complete 3 deadlift & 3 behind the neck press (strict). Deadlift should be your heaviest touch and go with a flat Read more »
1) 3 rounds not for time:
4 - 8 muscle ups
max L sit
10 pistols
2) Back Squat
3 x 3 (add 5 lbs to last week's load)
Rest as needed between sets
3) 5 sets x 2 reps weighted pull ups
rest 2 minutes
4) 5 rounds:
Row 350m
rest 3 minutes Read more »
Mobility Work (much of the following is courtesy of CJ Martin, CrossFit Invictus):
1) Thoracic Mobility: 3 rounds not for time:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each
Side-Lying Windmill x 10 each
2) Choose a lower extremity movement from mobility wod and work 5 – 10 minutes. There is a search function on the
